CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
.
Assault Bike x 5 mins at moderate pace
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1
Strength & Skill
Four sets of:
Dumbbell Shoulder Press x 8 reps
Rest 15-20 seconds
Barbell Skull Crushers x 10-12 reps
Rest 30 seconds
Elevated Pigeon Stretch x 60 seconds each side
Rest 30 seconds
Metcon
Metcon (3 Rounds for reps)
Against a 4-minute running clock….
400 Meter Run
12 Dumbbell Box Step-Overs (50/35 lbs)
Max Reps of Wall Walks
Rest 2 minutes and repeat for a total of three (3) sets.